Fitness A) E2M x 8 sets Odd – 8-12/side half kneeling BB landmine press Even – 8-12 banded straight arm lat pull-down (standing) – 8-12 heel elevated goblet squats (heavy) Performance A) E2M x 8 sets Sets 1-4: 1 hang clean + 1 clean + 1 split jerk Sets 5-8: 1 clean + 1 split jerk Fitness & Performance B) Strength Option 3-4 sets for quality: – 16 alternating DB death march – 12-16/side SA banded tricep push-down – 8 ab wheel roll-outs – 20-30 sec top of ring row hold OR Conditioning Option E5M x 3-5 sets: – 500/400m row – 10-15 push-ups – 10 box step-ups The post appeared first on East Da ..read more

Fitness & Performance A) E4M x 4 sets: – 6/side BB/DB step back reverse lunges – 8-12 ring dips (add weight if able) – 6 DB batwing rows w/ 4 sec pause Fitness B) EMOM x 10-20 rounds: – 6 RKB swings (53/35) – 4 strict pull-ups – 2 burpees Performance B) EMOM x 10-20 rounds: – 7 RKB swings (53/35) – 5 pull-ups – 3 burpees to target The post appeared first on East Dallas CrossFit ..read more

Monday 5/13 Fitness & Performance A) E3M x 6 sets: Bench press wave – 8-6-4-8-6-4 BB bench press wave After odd – 5-10 strict ring pull-ups (weight if able) OR 3-5 pull-up negatives (scale w/ band) After even – 10-20 banded face pulls Fitness E3M x 4-8 sets: – 12/9 cal row – 9 double KB deadlifts – 9 push-ups – 18 single unders Performance B) E3M x 4-8 sets: – 15/12 cal row – 9 double KB deadlifts (53/35s) – 12/9 push-ups – 18 double unders Tuesday 5/14 Fitness A) E3M x 6 sets:  – 8-6-4-8-6-4 front squat (sub double KB w/ tempo) After odd – 8-12 bent over reverse flys w/ pause After ..read more

Fitness A) E3M x 6 sets:  – 8-6-4-8-6-4 front squat (sub double KB w/ tempo) After odd – 8-12 bent over reverse flys w/ pause After even – 4-8 hanging knee raises w/ pause B) E5M x 3-5 sets: – 400m run – 12-16 wallballs – 12 DB SA hang power cleans Performance A) Front squat wave – 8-6-4-8-6-4 *Second wave heavier than first B) E5M x 3-5 sets: – 400m run – 20 wallballs (20/14) – 16 DB SA hang power cleans (50/35) The post appeared first on East Dallas CrossFit ..read more

Fitness & Performance A) E3M x 6 sets: Bench press wave – 8-6-4-8-6-4 BB bench press wave After odd – 5-10 strict ring pull-ups (weight if able) OR 3-5 pull-up negatives (scale w/ band) After even – 10-20 banded face pulls Fitness E3M x 4-8 sets: – 12/9 cal row – 9 double KB deadlifts – 9 push-ups – 18 single unders Performance B) E3M x 4-8 sets: – 15/12 cal row – 9 double KB deadlifts (53/35s) – 12/9 push-ups – 18 double unders The post appeared first on East Dallas CrossFit ..read more

Fitness & Performance A) E4M x 4 sets: – 10 DB Romanian deadlifts @ 3011 tempo – 10-15 DB floor press w/ pause – 10/side SA bent over KB rows B) Strength Option 3-4 sets for quality: – 1 lap lateral sled drag – 10-20 banded tricep push-downs – 10-20 sec high knee hold hang – 10+ BB drag curls OR  Conditioning Option For time: – 50/40 cal row – 50 RKB swings (53/35) – 50 abmat sit-ups – 35/28 cal row – 35 RKB swings – 35 abmat sit-ups – 20/16 cal row – 20 RKB swings – 20 abmat sit-ups The post appeared first on East Dallas CrossFit ..read more

Fitness A) E2M x 8 sets Odd:  – 8-12/side single arm DB strict press R – 8-12 bent over BB rows w/ pause Even: – 8-12/side single arm DB strict press R – 12-16 alternating KB lateral lunges B) 5 rounds for time: – 200m run – 8 DB push press – 24 single unders – 4 up/downs R60S Performance A) E2M x 8 sets – 1 split jerk B) 5 rounds for time: – 200m run – 5 shoulder to overhead  – 25 double unders – 5 burpees to target R60S *S2O should be heavy but unbroken The post appeared first on East Dallas CrossFit ..read more

Fitness A) E2M x 8 sets Odd sets: – 8-12 KB Romanian deadlifts – 8-12 SA DB incline presses (R) Even sets: – 8-12 tall kneeling banded lat pull-down – 8-12 SA DB incline presses (L) B) EMOM x 10-20 sets: – 3 DB hang squat cleans  – 4 dips – 5 lateral hops over DB or line Performance A) E2M x 8 sets – 1 clean *receive in full squat if able B) EMOM x 10-20 sets: – 3 touch and go squat cleans @ 65% of A – 4 ring dips – 5 lateral hops over the barbell The post appeared first on East Dallas CrossFit ..read more

Monday 5/6 Fitness A) E3M x 6 sets:  – 8-6-4-6-4-2 Back squat or box squat wave After odd – 8-12 bent over reverse flys w/ pause After even – 4-8 hanging knee raises w/ pause B) E3M x 4-8 sets: – 12/9 cal row – 9 wallballs – 6-9 strict pull-ups – 3-6 up/downs Performance A) Back squat wave – 8-6-4-6-4-2 *Second wave heavier than first B) E3M x 4-8 sets: – 15/12 cal row – 12 wallballs (20/14) – 9 pull-ups – 6 burpees over the rower Tuesday 5/7 Fitness E2M x 3-4 total sets 1: 400m row 2: 10 DB SA hang power clean & push press  + 10 prisoner reverse lunges + 10 hanging knee raises ..read more

Fitness E2M x 3-4 total sets 1: 400m row 2: 10 DB SA hang power clean & push press  + 10 prisoner reverse lunges + 10 hanging knee raises 3: 30 single unders + 12 push-ups + 12 air squats 4: 10 box step-ups + 12 RKB swings 5: 400m run 6: rest Performance E2M x 3-4 total sets 1: 500/400m row 2: 10 DB SA hang power clean & push press (50/35) + 10 DB reverse lunges + 10 toes to bar 3: 30 double unders + 15/12 push-ups + 15 air squats 4: 10 box jump overs + 15 RKB swings (53/35) 5: 400m run 6: rest The post appeared first on East Dallas CrossFit ..read more